Un entrenamiento completo de entrenamiento cruzado avanzado

¡Comparte!

Con el tiempo, la humanidad continúa innovando. Hoy hablaremos de los detalles de la nueva tendencia deportiva: el entrenamiento cruzado. El método que está causando furor en el mundo del fitness, ya que se caracteriza por alcanzar niveles avanzados y hacer que el atleta alcance metas casi increíbles.

Profundizando en el Cross Training, descubrimos que es un estilo muy variado. Esto se debe a que usted tiene la libertad de combinar diferentes actividades físicas y entrenar su cuerpo globalmente, lo que también reduce el riesgo de lesión o dolor muscular.

Entrenamiento cruzado

Ahora debes estar preguntándote: ¿puedo hacer media hora de carrera y una hora de levantamiento de pesas? ¿Eso cuenta como entrenamiento cruzado? En teoría, sí.

Sin embargo, no es así como se debe hacer. Es decir, los deportes y el entrenamiento deben organizarse y seleccionarse de forma que no se agote el cuerpo.

Lo ideal es intercalar deportes de bajo y alto impacto. De esta manera, el cuerpo puede adquirir fuerza, resistencia y propiocepción sin desgastarse. Un ejemplo de un programa semanal de entrenamiento cruzado puede ser el siguiente:

  • Lunes: natación.
  • Martes: musculación.
  • Miércoles: Yoga o pilates.
  • Quinto: ejercicio aeróbico (cardio, zombi, running, entre otros).
  • Viernes: ejercicios con trampolín o pelota de pilates.

Los fines de semana son para descansar. Si no puedes entrenar todos los días, puedes elegir dos o tres días y alternar los ejercicios. Lo que siempre debe tener en cuenta es que usted no puede hacer una semana entera de alto impacto. Divida los ejercicios y colóquelos de manera que no exija demasiado del cuerpo.

Mira también:   Razones para no exagerar en el entrenamiento

Beneficios

El entrenamiento cruzado tiene muchos beneficios que usted puede disfrutar. Hoy en día, los seres humanos buscan mantenerse sanos mientras realizan sus actividades diarias, como el trabajo, la familia y las tareas domésticas.

Este método, aunque variado, es bastante equilibrado. Puedes mantener tu cuerpo sano sin problemas. Compartimos sus beneficios:

  • Desarrolla su aptitud física completamente gracias a la variedad de actividades del Cross Training, en las que se trabajan aspectos como la musculatura, la resistencia, la coordinación y la fuerza.
  • Menor riesgo de lesiones: Por lo general, las personas que participan en una sola disciplina de alto impacto son más propensas a sufrir traumas. Este no es el caso en el entrenamiento cruzado porque se mantiene el equilibrio entre impacto bajo y alto.
  • Promueve la pérdida de peso y tonifica los músculos: la variedad de ejercicios reafirma los músculos y a su vez ayuda a eliminar la grasa.
  • Es dinámico: el problema de hacer un solo deporte es que puede llegar a ser pesado y aburrido. Cross Training le mantiene siempre motivado gracias a su versatilidad.

Nivel avanzado

Ahora, ¿es el entrenamiento lo mismo para todos? No, hay diferentes niveles. Sin embargo, estos niveles dependen de su rendimiento deportivo.

Es decir, debe ajustar la intensidad del ejercicio o deporte a su capacidad. Por ejemplo, si usted es un principiante y entrena con pesas, debe comenzar con pesas entre 2 y 4 kilogramos.

Por otro lado, si tienes tiempo para hacer ejercicio y tienes una condición física óptima, entonces puedes aumentar la demanda de cada entrenamiento.

En otras palabras, hacer que los ejercicios sean más difíciles. Debe recordar que aumentar la dificultad no significa cambiar el orden y modificar la actividad física. Por lo tanto, un entrenamiento avanzado de entrenamiento cruzado se vería así:

  • Lunes: nadar sólo pecho, mariposa o espalda.
  • Martes: decúbito supino, sentadillas y burbujas.
  • Miércoles: Yoga, pilates o ejercicios de flexibilidad.
  • Jueves: TBC, HIT o cardio.
  • Viernes: baile o ciclismo.
Mira también:   ¿Cuál es la mejor hora del día para hacer ejercicio?

El entrenamiento cruzado es una buena manera de entrenar si eres de los que les gusta estar en constante cambio. También es una manera de integrarse y aprender a desarrollarse en diferentes áreas.

Siga el entrenamiento cruzado con una buena dieta para obtener mejores resultados. De lo contrario, sólo tienes que poner tu esfuerzo y dedicación. Adelante, haz un entrenamiento diferente!

Practicar cardio intenso para quemar más grasa Entre las metas más citadas por aquellos que deciden inscribirse en un gimnasio está la de quemar grasa. Con un cardio intenso se alcanza este objetivo. Leer más «

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